Class Descriptions


Prerequisite: none.

New to CrossFit?  Our CHALLENGE CONQUERERS is the perfect place to start. Whether you've been away from exercise for years or are just looking for an extra edge, you'll find it here.  CrossFit Grow isn't just a gym--it is a community here to support your goals and dreams, working together towards better health!  The CHALLENGE CONQUERERS Package is an incredible value of personal training, nutrition coaching, and introduction to our wider community, and includes:

  • Six weeks of personalized one-on-one coaching during our regular CrossFit classes (3 1-hour sessions per week)
  • Personalized nutrition coaching and support to help you reach your goals--weight loss, body transformation, muscle building, you name it!
  • Support from your community of fellow Challenge Conquerers through class time, social media interaction, and more
  • The opportunity to recoup your entire challenge fee and have it applied towards future months of membership in our fabulous community

Schedule: Call us at 507-382-6500 to schedule your interview and begin your road to better health!


Prerequisite:   Completion of Challenge Conquerers or other On-Ramp programming at CrossFit Grow or previous experience with CrossFit classes at another location (see trainer if questions).  Age 13+.

CrossFit Grow GROUP CLASS is the classic CrossFit experience.  Our experienced trainers will lead the group through an hour-long session that includes group warm-up activities, individualized programmed strength training, and a group WOD (workout of the day).  With a focus on functional and constantly varied movement, each class provides a new opportunity for building strength, challenging your stamina and finding success in a positive and supportive group setting.  Each 60 minute class is capped at 12 participants in order to ensure a safe environment with adequate trainer attention for each member. 

Schedule: M/W/F: 5 am, 6 am, 8:30 am, 12 pm, 4:30 pm, 5:30 pm 

                  T/Th: 5 am, 6am, 11 am, 12 pm, 4:30 pm, 5:30 pm

                   Sat:  7:45 am,  9 am


Prerequisite: age 5; ability to focus and respectfully participate in a group setting for 45 minutes.

CrossFit isn’t just for adults!  Our CROSSFIT KIDS class offers youth ages 5-13 a chance to experience CrossFit and be introduced to a variety of basic weightlifting and conditioning experiences at an age-appropriate level.  Team-taught by two of our CrossFit Grow trainers, CROSSFIT KIDS is a great starting place for youth fitness as well as a fabulous supplement for youth athletes involved in other sports or fitness pursuits.  

Mon/Thurs: 3:30-4:15 pm